Mon 19th Jul 2021 at 6:23am by Rrunner
Run > Easy
- Amazing
- hellish
-
Time
32:19
-
Miles
3.96
-
Min/mi
8:10
-
Pacing
92.3%
-
WAVA
54.53
-
Stride(cm)
118
-
Cals
404
-
Cadence
168
-
BPM
138
-
%MHR
74.7
-
B/mi
1127
-
Asc(m)
37
-
Hillscore
1
-
Surface
Road
Notes & Comments
Easy 4 in the heat. Decided to ditch the usual double day Monday as it's going to be 27+ at lunch time. That doesn't sound like fun at all.
Split Summary
===
1) 1km - 5:21(5:21/km) 124/136bpm [664b/km] 61cal
2) 1km - 5:07(5:07/km) 136/142bpm [695b/km] 64cal
3) 1km - 5:06(5:06/km) 139/143bpm [708b/km] 64cal
4) 1km - 4:59(4:59/km) 141/145bpm [702b/km] 64cal
5) 1km - 4:54(4:54/km) 143/146bpm [700b/km] 64cal
6) 1km - 4:57(4:57/km) 142/147bpm [703b/km] 62cal
7) 0.38km - 1:55(5:04/km) 147/149bpm [745b/km] 25cal
5:21 5:07 5:06 4:59 4:54 4:57 1:55
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.18 |
10:00 |
10:00 |
8:27 |
130 58-141 |
1098 |
169 164-182 |
13/10 |
2.42 |
20:00 |
10:00 |
8:05 |
140 134-145 |
1132 |
167 164-172 |
11/10 |
3.67 |
30:00 |
10:00 |
8:01 |
143 136-147 |
1145 |
167 164-170 |
9/17 |
3.96 |
32:19 |
2:19 |
7:50 |
146 141-149 |
1144 |
166 160-168 |
3/1 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
167 |
4 |
32:19 |
8:09 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:48 |
7:14 |
43.44% |
More |
800m |
3:48 |
7:38 |
47.56% |
More |
1km |
4:47 |
7:43 |
49.24% |
More |
Mile |
7:47 |
7:47 |
51.91% |
More |
5k |
24:56 |
8:02 |
55.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:23 |
7:23 |
54.72 |
5km |
24:54 |
8:01 |
55.16 |
5M |
41:31 |
8:18 |
53.74 |
10km |
52:25 |
8:26 |
53.09 |
10M |
1:27:21 |
8:44 |
52.59 |
Half |
1:56:43 |
8:55 |
51.64 |
20M |
3:03:50 |
9:12 |
51.95 |
Mara |
4:05:38 |
9:23 |
51.85 |
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